Ukungabekezeleli i-gluten noma ukungezwani nokolweni kusho ukuthi ukukhetha kwakho ukudla kukhawulelwe kakhulu. Kodwa-ke, ungangeza izinhlobonhlobo eziningi ekudleni kwakho ngokufaka lezi zindawo zikakolweni ekudleni kwakho.
Abantu
I-Millet noma i-bajra njengoba ibizwa kanjalo ngesi-Hindi igayeka kalula futhi ayivamile ukubangela noma yikuphi ukungezwani komzimba. Ngaphandle kokucebile ngemisoco, futhi ine-fiber ephezulu futhi inenkomba ye-glycemic ephansi kunokolweni nelayisi. I-Millet icebile ngamaprotheni.
I-Quinoa
I-Quinoa yimbewu yemifino ehlobene nesipinashi, ubhontshisi kanye ne-amaranth. I-Quinoa ithathwa njengokuwukudla okuphezulu futhi inamaprotheni amaningi, i-fibre yokudla, amavithamini B namaminerali afana nensimbi, i-zinc ne-magnesium. Futhi ayinayo i-gluten ngokuphelele.
Ilayisi Elinsundu
Uma unokwaliwa nokolweni, irayisi lisindisa impilo futhi irayisi elinsundu liyazuzisa kakhulu. Irayisi elinsundu linothile ngemisoco efana nama-carbohydrate, amaprotheni namaminerali futhi linefayibha ephindwe kane kunelayisi elimhlophe.
Ubhakwheat
I-Buckwheat noma i-ttu atta njengoba ibizwa ngesi-hindi i-cereal mbumbulu njengoba empeleni iyimbewu. Inama-flavonoid amaningi njenge-rutin, iphezulu ku-magnesium futhi inezinzuzo ezinhle zenhliziyo nemithambo yegazi. Iphinde ilawule ushukela osegazini futhi ilungele abanesifo sikashukela.
Ama-oats
Sekuyisikhathi eside izazi zokudla zituswa izazi zokudla okunomsoco ngenxa yezinzuzo zazo zenhliziyo ngenxa yokuthi zicebile ku-fiber ebizwa ngokuthi i-beta-glucan eyehlisa amazinga e-cholesterol embi. I-Oats inothile ngamaminerali afana ne-manganese, i-selenium, i-phosphorus, i-fiber, i-magnesium, ne-zinc; i-carotenoids; ama-tocols (Vitamin E), ama-flavonoids nama-avenanthramides.
